According to the CDC "nearly 9 in 10 US children eat more sodium than recommended, and about 1 in 6 children has raised blood pressure. Lowering sodium in children's diets today can help prevent heart disease tomorrow. Small changes make a big impact on your child's daily sodium intake."
The 2010 Dietary Guidelines recommend that Americans reduce sodium intake to less than 2,300 mg per day and less than 1,500 mg if you're over 51.
Sodium can add up quickly; most of the sodium we consume comes from the salty foods we eat, especially processed, pre-packaged and restaurant foods.
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| Image from CDC |
Here are some tips you can use to cut back on sodium in your diet:
- Choose fresh, frozen (no sauce) or no salt added canned vegetables.
- Know terms that commonly indicate higher sodium content: pickled, brined, cured and broth.
- Dine at home when possible. Home prepared meals have less sodium per calorie than meals prepared in fast food or sit-down restaurants, on average.
- Ask for the sodium content of a meal before ordering , or check online before eating out.
The nutrition panels below show where to look for sodium content. The low-sodium canned tomatoes have 140 mg less sodium than the regular canned tomatoes.
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| Image from from Primary Care Specialists |
Do you have any tips for cutting back on sodium? Let us know in the comments.
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